**Positions of Sex and Exercises to Strengthen the Moves. (Part 2)**

It’s a well known fact that great sex has its share of benefits beyond pleasure and procreation: it can help you work up an appetite, burn calories and more! But to maximize your sexpertise, you need to make sure you’re performing the right exercises.
To heat things up in the bedroom and stay in shape, try these exercises and yoga moves that mimic sexual positions to also give your body the best workout.

Exercises to do in the gym that strengthen the poses in part 1:

Deadlifts
Many people don’t realize how beneficial they can be to your sexual performance. Deadlifts primarily work your hamstrings, glutes, core, and back, all of which are very important when it comes to the bedroom. Think of the work you put in: it’s all thrusting. The technical term for thrusting is hip extension, and that’s exactly what you’re mimicking when you perform deadlifts.

Many people are scared to perform deadlifts because they’ve heard horrific injury stories. Any exercise done incorrectly can injure you. The key is to take your time to learn the form, and perform the exercise correctly. You don’t have to use super heavy weight to deadlift. Use what you’re comfortable with and reap the benefits.

Squats
Squats will help you in a very similar way to how deadlifts help you: through hip extension. These can be very tiring as well, so if you’re performing high reps, you’ll definitely be getting some cardio in as well. And we all know how much that can help in the bedroom.

But another, and often overlooked way, that squats can help your sex life is by getting you used to standing while carrying weight. Many people have the fantasy of having sex against the wall while holding their partner. This is something that requires a great amount of strength and not a lot of people can do this. Squats will develop your leg and back strength to such an extent that you’ll quickly see that holding your partner against the wall isn’t as hard as it seems to be.

Many people are scared to perform these as well, out of fear of injuring their knees. As mentioned before, if performed correctly, squats are 100% safe. Take your time to learn the form, and do not feel obliged to lift heavy weights!

Push-Ups
To change so often, you’re going to need strength in your chest and arms. And there’s no better way to train that then by becoming comfortable with doing push ups.
There are few exercises better at building upper body strength and endurance than good old-fashioned push-ups. Everyone wants to hail bench pressing as the king of building strength in your chest and while that may be true, show me someone who can bang out 50 or more consecutive push-ups and I’ll show you someone who is good in the bedroom.

Body Saw Planks
If you want to be good at sex you should perform regular planks. If you want to be great as sex, you should perform body saw planks. Not only are these more difficult, but they closely mimic the actions of the missionary position. Having a strong core is extremely important during sex for stamina and performance, working to help you hold positions longer and not get tired. Use sliders or a towel on a hardwood floor; in a plank position, move your feet backward in a saw position with the arm; pull back to start position using the abdominals.

Push Press
Unless you’re into some really acrobatic stuff, you’re not going to be hoisting your partner over your head, but the push press can still provide a ton of benefits when it comes to sex. The push press helps build strength and explosiveness through the core, as well as strength and stability in the shoulders and upper back. This is perfect for helping you carry your partner to the bedroom.

Lunges
The larger the range of motion in your hips, the more easily you can get into and hold any position you and your partner think of, especially ones where you’re putting your legs up high or reaching down low. Having strong glutes helps you generate power if you’re the more active partner in any position. Step forward with one foot, bending both knees toward the ground (keep a 90 degree angle between both legs); while keeping the torso upright between both legs. Drive off the heel and push back to start position.

Rack Pulls
Rack pulls are a great exercise for enhancing your bedroom performance for a couple reasons. One, they are great for building the muscles in your back, which is important if you’re into carrying her around. Unlike deadlifts from the floor, rack pulls restrict your range of motion, allowing you to work with as much or little motion as possible. This allows you to really isolate the back and takes the glutes and hamstrings out of the movement. Two, because of the limited range of motion, you are not limited by the strength of your lower body as you would be when you were pulling from the floor. This allows you to use more weight and will test the limits of your grip and forearm strength.

Leg Raises
We all know that the g-spot is located at the top of the vagina. To hit the spot during sex, we have to tilt our pelvis upwards as we thrust. This is exactly what leg raises achieve. You are raising your legs to your chest, effectively training your ability to tilt your pelvis upwards.

Leg raises can be done either with a back support, or by hanging off of a pull up bar, or with bent legs, or with straight legs. The latter is more difficult in both cases, but if you can work your way to being able to doing those, you’ll definitely see the benefits.

Hip thrusts
As much as you don’t like for your girl to lay there like a dead fish when you’re on top, she doesn’t want you to lay there like a log when she’s on top. She wants you to move with her and even take control at times. Sounds easy, but it’s something that requires a lot of strength in your glutes. Hip thrusts target the glutes and hamstrings, the two main muscles involved in thrusting. Strengthening these muscles will not only help you develop more powerful thrusts, but will help you develop more control, stamina, and rhythm, so you’re not flopping around like a wet noodle.

Hip thrusts will directly help you with this. The first step would be to do these without any weight. Simply lie on your back with your feet planted so that your knees are bent. From here, simply thrust your butt up, hold it there, and then release. As that becomes easy, it’s time to start adding weight to the movement. The way to do this is by putting a barbell on your hips as you do this, so that you’re thrusting the barbell up (attach a pad to the barbell so it doesn’t hurt your pelvis too much).

Kettlebell Swings
Like hip thrusts, kettlebell swings also focus on glute and hamstring strength, but they also call into action the muscles of your back, and arms. The main benefit of the movement however is developing speed and power in the hips. These combined with hip thrusts will make you a thrusting machine, and help protect your lower back from injury as well.

Interval Training (HIIT)

Sex is ever changing. There is no one universal way of having missionary sex. Sometimes you’ll be on your elbows. Sometimes you’ll have your weight on her. Sometimes you’ll be on your hands. You’ll always be changing back and forth between different positions, even when you are only using missionary.

Sex also isn’t a sprint...well, not always. It has a cardio component to it. But something that a lot of people forget is that sex isn’t something that you do at a constant rate. You go fast. Then slow. Then fast. Then slow. You’re always changing it up. And your training should reflect this.

This is where interval training comes into play (also known as HIIT, high intensity interval training). HIIT can be done with your preference of cardio. I like to do it on the bike.

The way it works is you split your workout into intervals. You sprint all out for 15 seconds, and then go at a steady state for 90 seconds. You keep switching between the two for a total of 10-15 min.

Incorporating HIIT into your workouts will have you ready for exactly what’s to come later that night in the bedroom.

Your Better Sex Workout
Perform this workout twice per week for four weeks. After that, alert your neighbors that things are going to get noisier.

Day 1:
A). Rack Pulls 5×5, rest 90 seconds
B). Barbell Hip Thrust 4×10, rest 60 seconds
C). Barbell Push Press 4×8, rest 60 seconds
D1). Push-Ups 3xAs Many Reps as Possible
D2). Kettlebell Swings 3×20, rest 60 seconds
E1). Body Saw Planks 3xas many reps as possible
E2). Lunges 3x15each, rest 60 seconds
If exercises have a 1 and 2 do them back to back before moving on to the next exercise; rest between sets.

Day 2:
A1) Deadlifts 5x5, rest 90 seconds
A2) Squats 5x5, rest 90 seconds
B) Push-ups 3x as many reps as possible, rest 60 seconds
C1) Barbell Hip thrusts 3x15, rest
C2) Leg Raises 3x15, rest 60 seconds
D) Body Saw Planks 3xas many reps as possible, rest 60 seconds
Foreplay/warm-up exercises:

Note: Just as with any type of exercise, if any of these positions cause you pain, stop and consult your doctor for medical advice. Do not try these moves if you have any injuries or serious health conditions.

References:
http://www.askmen.com/dating/love_tip_250/287_love_tip.html
http://www.essence.com/2016/08/11/best-sex-positions-workouts
http://www.fitnessmagazine.com/mind-body/sex/sex-positions-that-double-as-exercise/?page=2
http://www.womansday.com/relationships/sex-tips/advice/a7500/sex-workout-routines/
http://www.huffingtonpost.com/entry/exercises-that-improve-your-sex-life_us_576a9d69e4b0c0252e77ce5a
https://books.google.com/books?id=X4hFCgAAQBAJ&pg=PA83&lpg=PA83&dq=exercises+that+mimic+sexual+positions&source=bl&ots=m1P1SXMIoR&sig=h6g2fBbzAcv9HYkwRnN1EYAYifA&hl=en&sa=X&ved=0ahUKEwjrtvGkue_RAhXG4SYKHdCWC-YQ6AEIOjAF#v=onepage&q=exercises%20that%20mimic%20sexual%20positions&f=false
https://www.lelo.com/blog/5-exercises-better-sex/
https://books.google.com/books?id=3J7TnwpbZQwC&pg=PA504&lpg=PA504&dq=exercises+that+mimic+sexual+positions&source=bl&ots=uwrC__Ed_5&sig=VkhNdpAnMp3gIvFX4rYiFgDR4SU&hl=en&sa=X&ved=0ahUKEwjrtvGkue_RAhXG4SYKHdCWC-YQ6AEITjAJ#v=onepage&q=exercises%20that%20mimic%20sexual%20positions&f=false
http://brobible.com/sports/article/exercises-to-increase-your-bedroom-performance/